Pecan-Crusted Cod with Mango Salsa
Do you have any fish “nay-sayers” in your house? Encasing fish in a crunchy nut crust creates an exciting new taste sensation. And for a healthier twist, this fish is baked in the oven! Can’t find cod? Any mild flaky fish fillets will do.
Servings: 2 to 3
Ingredients
Marinade
- 1/3 cup plain Greek yogurt
- 2 tablespoons natural olive oil mayonnaise such as Hellman’s or Spectrum
- 1 teaspoon Dijon mustard
- 1/2 teaspoon salt
- 1 pound cod fillets or other mild flaky fish fillets
Nut Crust
- 1 cup pecan halves or nuts of your choice
- 1/2 teaspoon dried cumin
- 1/4 teaspoon cinnamon
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- 1/4 teaspoon paprika
- 1/2 teaspoon salt
- 1/8 teaspoon freshly ground pepper
- Olive oil spray I love the Misto
Instructions
- Marinade: in a small bowl, combine all ingredients; pour into a large baking dish. Add fish fillets, turning to coat thoroughly. Marinate, covered, in the refrigerator for 45 minutes. (can also marinate overnight)
- Nut Crust: with a sharp knife, finely chop pecans. Or use a nut chopper on the “fine” setting. In a shallow baking dish, combine pecans with remaining ingredients. Set aside.
- Preheat oven to 400 degrees F. Lightly coat a large baking sheet with olive oil spray. If you have one, place a cooling rack on top of cookie sheet; lightly coat with olive oil spray. (Baking the fish on a rack allows heat to evenly circulate which will provide a crunchier topping.
- Remove fish fillets from marinade, brushing off excess. (discard marinade) Dredge each fillet in Nut Crust mixture, coating thoroughly on each side. Place each fillet in a single layer on top of rack or directly on baking sheet.
- Repeat process with remaining fillets. Lightly coat fillets with olive oil spray or drizzle lightly with olive oil. (helps to brown and crisp)
- Bake for 8 to 10 minutes or until fish is cooked through. (opaque and flakes with a fork) Note: baking time may have to be adjusted depending on thickness of fish. For crispier fish, broil for just a few moments or until evenly browned. (Watch carefully or nuts will burn and fish will become overcooked.)
- Place fillets on a serving plate. Top fish with Mango Salsa.
Notes
Feel free to experiment with any mild flaky fish fillets according to taste preferences and local availability. Also you can try swapping the pecans for your favorite nuts such as macadamias, cashews, almonds, pistachios or walnuts.
Delicious served with Whole Wheat Veggie Orzo.
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